WARM UP

(19 min)

E90 On 90 x 3 Rounds (13.5 min)

• M1: side shuffle until 30s mark + max plank
• M2: jog until 30s mark + max v-hold
• M3: row until 30s mark + 15 supermans

-then-

• 90s/90s couch stretch
• 90s – smr t-spine

STRENGTH

E2MOM x 10 min

• Defecit Deadlifts 5-5-5-5-5
• 5 Renegade Row + Burpee + Curl + Press

*Stand on 25 or 45lb plates to increase range of motion beyond your normal deadlifts. If you struggle to perform, revert to your normal deadlifts.

Auxillary

2 Rounds of:

a1. 15 EZ curl bar bicep curls

a2. 8 of each – bent over db I’s/Y’s/T’s

*no rest

CONDITIONING

E90 On 90s for 30 min 

• M1: row for 75s
• M2: 10 wall ball + 8 burpees
• M3: 5/5 alt kbs + 5 HR push ups + 5 KGSU + 5 air squats
• M4: 10 DB Thrusters